The second set should be slightly lighter than the first set for both of the above, and more sets can be added with a gradually reducing weight. Apparently, muscle building happens during the recovery process and not during the lifting, who knew.Īnyway, what HE believes is the ideal strength training program is a simple mix of deadlifts, presses (side presses specifically), and maybe a curl at the end (not necessary though.) Deadlifts and presses should both be done with two sets of five reps with heavy weight, with a minute and a half rest between each set and taking at least 5 seconds on each rep to maximize tension. He also finds fault with the "work out 'til you drop" mentality some people have, using scientific evidence to argue that in fact working less hard will lead to greater results. He rails against exercise machines as they don't allow you to use your "stabilizing muscles" and more or less only train you to lift heavier things on the machine rather than actual heavy things in real life. I'm sure it was largely to differentiate himself from the other exercise books on the market and play into the stereotype of Russian bear strength but I still enjoyed being called "Comrade" and learning the "Communist Way" to work out.Įssentially, Pavel is arguing that standard American weightlifting is overcomplicated and more in service of the appearance of strength rather than actual strength. Def would recommend it.īefore I get into the specifics of what his program is, I have to say I enjoyed Pavel's constant invocations of Communist and Soviet history. I found it pretty understandable at a beginner level and feel like I learned a lot. TLDR: I just started working out for pretty much the first time in my life about a month ago and got recommended this book somewhere.
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